WOD

"Pull & Swing"

By Lance Mosley

3/5/19

Core Work

30-20-10

Ab Mat Sit-ups

Hollow Rocks

WOD

5 RFT

200M Run

15 Pull-ups

10 KB Swings 55/70

EWOD

Groups of 4:

Teammate 1: 800m run
Teammate 2: 800m Row
Teammate 3: 40 Calorie Bike
Teammate 4: 50 Burpees to plate

*Rotate to each station